That’s why core muscles are called the pillar that’s holding up your body up and straight.

So basically now you know that core is everything on your body except arms and legs.

Why is the Core section of your body important?

If you care about your overall health and have certain fitness goals, Whether you are looking for building up your muscle mass, trying to get in shape or just improving your posture and the way you’re walking.

10 important reasons to do core exercises:

1- Toned and strong core muscles is a clear indication of your inner body health condition. As having belly fat in this specific part of your body can cause many serious diseases such as heart disease and diabetes.

2- Having a strong core means that you can perform any type of body workouts easily and much more effectively. As the core muscles control your stability and correct body movements

start off from the regular plank position, Push one knee towards your chest then pull back and switch with the other knee just like you’re running or climbing while maintaining a tucked in abs.

9- Rolling side planks:

Targeted muscles: abs, obliques, glutes, and legs.

How to do it:

start off by lying down on your side with your elbow on the ground under your shoulder, Put your upper foot in front of the bottom one, Raise your arm in a vertical position to your body, Rotate your torso while keeping your abs tucked in, Keep rolling from one side to another.

10- Physioball circles:

Targeted muscles: abs, pelvic and legs

How to do it:

The same like the regular plank position but leaning against the physioball instead of just the floor, Keep your core muscles tight while moving the physioball using your elbow in circles.

11- TRX Pike or physioball rollout:

Targeted muscles: hips, abs, legs, arms, shoulder, and back.

How to do it:

assume the regular push-up position but instead of pushing your leg against the floor, You put your leg on the physioball, Keeping a straight back and tight core muscles, You push your hips up and down in an inverted V shape position.

12- Heavy lift squats:

Targeted muscles: leg, quads, back, and shoulders.

How to do it:

just like regular squats only that you’ll be handling a heavy weight load.

13- Arebell offset\ Iso holds:

Targeted muscles: arms, abs, back, and shoulders.

How to do it:

Hold up a barbell with a plate on only one side of it, Keep your body up and straight while lifting up the barbell from its rack.

14- Contralateral carries:

Targeted muscles: back, arms, shoulder, and abs.

How to do it:

Keep your body in an up straight position, While holding up a light kettlebell over your head, And a heavy one in the rack position at the same level of your shoulder.

15- Med ball rotational throws:

Targeted muscles: hips, abs, and arms.

How to do it:

Spread your leg while facing a wall, Hold the med ball and try to swing by bending your knees and rotating your hips and entire core while throwing the med ball with a low, under-head light toss.

16- Farmer’s walk:

Targeted muscles: arm, hips, abs, and shoulders.

How to do it:

While keeping your belly tucked in and holding up in a straight position, While holding 1 set of dumbbell in each hand, Try lifting up the weights while doing quick yet small steps.

Precautions:

9 Tips for a safe core exercise:

1- Adequate warming up and cooling down time.

2- Start with a slow rhythm then gradually speed up.

3- Core exercises can either build you up or break you down. As it can lead to serious injuries or furthermore for some permanent damage.

4- Listen to whatever your body is trying to tell you, If your body hurts or you are feeling pained or fatigue, Stop your exercise immediately. and if the pain persists, seek medical attention as soon as possible.

5- If it’s been a while since you last exercised, start over with easier core exercises that you used to do before.

6- Drinking plenty of water during your workout is a Must.

7- Choose comfortable and proper shoes and clothes.

8- Try to avoid very hot or humid weather to avoid fainting and being nauseous.

9- It’s crucial and essential to consult your doctor, physician or certified personal trainer before conducting any of the previous core exercise.

Seek the right advice from professional people only, in order to perform your core exercises in the correct way with the exact number of repetitions and correct order to get you to the desired result in the shortest time.